Your time investment at Tabata: four minutes in which you give full throttle. With the nice side effect that you burn fat and build muscle at the same time.
What is Tabata?
Tabata is a high-intensity interval training and thus a variant of HIIT training (High Intensity Interval Training).
This is how the training method works: Short phases of extreme stress alternate with even shorter breaks. A Tabata lasts a total of only 4 minutes and consists of 8 intervals.
Each interval consists of:
- 20 seconds peak performance
- 10 seconds of recovery
This quick change boosts the fat burning extremely – but only if you really physically go to the limit.
Why is Tabata Training so effective?
The Japanese sports scientist Izumi Tabata (hence the name) conducted a study in 1996 in which the effects of moderate endurance training and high-intensity interval training were examined.
The result of the study proved the enormous advantages of Tabata for improving performance among top athletes.
This is also confirmed by Patrick Grewe, fitness and nutrition coach from Hamburg: “Four minutes of intensive Tabata workout are just as effective as an hour of sweating on the elliptical trainer.”
4 reasons to try Tabata
- Tabata burns fat
- Tabata helps with muscle building
- Tabata saves time
- Tabata is versatile
Tabata melts fat
In contrast to classic endurance training, Tabatas are the ultimate fat melting, because they provide a considerable afterburning effect, because the basic metabolic rate (i.e. the calorie consumption of the day) increases and is maintained for 12 to 24 hours.
Simply put, the stress on the body during the 4 minutes is so high that a lot of energy is burned afterwards – ideal for losing weight.
The intensive short sessions train the entire cardiovascular system and improve the performance of endurance, strength and team athletes.
Tabata training improves your endurance
Since a Tabata session is very short, it can well form the conclusion of an endurance training.
If you just want to make tabata, don’t forget to warm it up and down.
For example, your workout can look like this: Warm Up (5 to 10 minutes), eight times maximum load (20 seconds) alternating with recovery (10 seconds break), cool down (5 minutes).
Optimal for a positive training effect are 3 to 4 Tabata units per week.
What Tabata exercises are there?
At Tabata, pretty much everything is allowed: such as fitness exercises with equipment or with your own body weight, to build up strength or cardio workouts. Which exercises you choose depends on your training goal.
You want to improve your endurance?
To increase the condition, sprint intervals are ideal – for example with sprinting on the spot, jumping rope, high knees, knee ups, mountain climber, burpees.
You want to burn fat?
These exercises for the gym or at home serve as fat burners and strengthen your cardiovascular system: jump rope, burpees, froggers, split jumps, jumping jacks, squat jumps.
You want to build muscle?
These Tabata exercises let your muscles grow: Lunges and squats with weights, crunch, plank, push-ups, tricep dips.
Tip: You can achieve the greatest training effect if you manage eleven to 15 repetitions in the 20 seconds before the next break.
What should I pay attention to in Tabata training?
1. Don’t exaggerate!
If you’re in good fitness, just try Tabata. You are a sports beginner? Then start with a less intensive training.
2. Pull the pace leisurely
Limit yourself to a Tabata workout at the beginning. So you don’t overload your body and get it used to the new principle of high intensity interval training.
3. Stop the time
Use a second watch to keep interval times or ask someone to stop for you to focus on your interval training. It will be easier with a Tabata app.
4. Start the day with Tabata
If you exercise before breakfast, your body burns a higher percentage of fat and you get your metabolism going in the morning. The effect? You burn more calories throughout the day. If you can’t stand sports on an empty stomach, treat yourself to a small energy booster beforehand, such as a banana.
5. Let your training end with Tabata
Tip four doesn’t apply if you’re planning another workout for that day. Then the intensive workout is at the very end. Otherwise, you will no longer have the strength for further efforts.
6. Don’t let boredom arise
Try new fitness exercises again and again – this will bring variety to your training.
Conclusion: Tabata for fast fitness
Short, crisp, kilo-eater: With Tabata you quickly get into top shape. You don’t have to become a sports cannon right away. But if you complete a Tabata workout three to four times a week, you’ll quickly feel fat turning into muscle.